Here is my workout as an example. In the future be looking for pictures and detailed explanations of each exercise.
| Workout #1 | click here to download the progress log |
| First 4 weeks | Second 4 weeks |
| Parallel bar dip | Squat |
| Pullup | Calf raise |
| Military press | Parallel bar dip |
| Close-grip bench press | Pullup |
| Squat | Military press |
| Calf raise | Close-grip benchpress |
| Side bend | Side bend |
| Crunch abdominal work | Crunch abdominal work |
| Neck work | Neck work |
| Grip work | Grip work |
I alternate workout #1 with workout #2 every two months.
| Workout #2 | click here to download the progress log |
| First 4 weeks | Second 4 weeks |
| Bench press | Deadlift |
| Pullover | Calf raise |
| Military press | Bench press |
| Curl | Pullover |
| Close-grip bench press | Military press |
| Deadlift | Curl |
| Calf raise | Close-grip bench press |
| Crunch abdominal work | Crunch abdominal work |
| Neck work | Neck work |
| Wrist roller training | Wrist roller training |
Currently am doing this workout every Monday and Friday. I occasionally lift on Wednesday if I feel up to it. Everything is take to failure with only 1 set in the 8-12 rep range. I do a warm-up set before the bench press, parallel bar dip, squat, and deadlift using very light weight. If you can't do 8 reps or can do more than 12 reps with a weight, reduce the weight or increase it respectively. Every rep should use the strictest form and use a count of 4 seconds on the negative and 2 seconds on the positive. Occasionally I do 20 reps on the squat and deadlift to add extra intensity to my workout.